All classes

Bodyweight strength

Strength 30

A 30-minute bodyweight strength class. Slow, controlled squats, push-ups and rows that work with nothing but a floor, or with a loaded backpack if you want more.

Length
30 minutes
Intensity
Steady
Impact
Low impact
Equipment
None needed. Optional: a backpack with books in it, or dumbbells.

A pre-recorded class, broadcast at your start time to everyone booked in. It cannot be paused or rewound.

The plan

Thirty minutes, minute by minute.

  1. 0–5min

    Part 1 of 5

    Warm-up and activation

    Hips, shoulders and core switched on before anything is loaded.

  2. 5–12min

    Part 2 of 5

    Lower body

    Tempo squats, split squats and glute bridges: three seconds down, one up.

  3. 12–19min

    Part 3 of 5

    Upper body

    Push-up progressions from knees to full, pike presses, and rows with a towel or a backpack.

  4. 19–26min

    Part 4 of 5

    Full-body circuit

    Three rounds that put together the patterns you have just practised.

  5. 26–30min

    Part 5 of 5

    Core and stretch

    Planks and dead bugs, then stretch what you worked.

What you get

  • Thirty minutes: activation, lower body, upper body, a full-body circuit and a core finish
  • Progressions for every move, from first push-up to full sets
  • Pre-recorded and broadcast at your start time, so the whole class moves together
  • About 2m x 2m of floor is enough. No equipment.
  • A chat shared with the people booked into your session
  • One payment for one class. No subscription.

Good for

  • Building strength
  • Better push-ups and squats
  • A calmer kind of hard

All levels. Easier and harder versions of every move.

On the day

How the class runs.

  1. Five minutes before

    Your join button unlocks in your dashboard. Open it and you are in the waiting room.

  2. On the dot

    The class starts by itself at the start time. If you are late, you join it where it has got to.

  3. Thirty minutes later

    It is over. There is no replay, so the way to take the class is to turn up for it.

Questions

Are the classes live?

The classes are pre-recorded and broadcast at the scheduled time. Everyone in a class sees the same moment at the same time, and there is no pause or rewind, so it runs like a studio class rather than a video library. The coach is not watching you and cannot answer you in real time.

What do I need?

About two metres by two metres of floor, a mat or a towel, and water. No equipment. Strength 30 suggests a loaded backpack as an optional extra.

How do I join my class?

Sign in with the email you booked with. Your join button appears in your dashboard five minutes before the start, and the class begins on its own at the start time.

What if I am late?

You join the class where it is. If it started ten minutes ago, there are twenty minutes left. It does not restart.

Can I pause or rewind?

No. The class runs on the clock for everyone. That is deliberate: a start time you cannot move is what gets most people to actually do the workout.

Can I watch on my TV?

Yes. The class plays in any modern browser, so you can open it on a laptop, tablet or phone, go full screen, and mirror or cast that screen to a TV.

Is it suitable for beginners?

Yes. Every class shows easier and harder versions of each move and you choose your level. If you are injured, pregnant, or have a medical condition, check with your doctor before you start, and stop if anything hurts or you feel dizzy.

What if I cannot make it?

Email us before your class starts and we will move your booking to another time.

If you are injured, pregnant or have a medical condition, check with your doctor first.